How many calories in Date?

414.5 calories per cup, pitted, chopped (147 g.) Date has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).

How many carbs in Date?

110.3 g. of carbs (36.8%DV) per cup, pitted, chopped (147 g.)

How much protein in Date?

3.6 g. of protein (7.2%DV) per cup, pitted, chopped (147 g.)

How much fiber in Date?

11.8 g. of fiber (47%DV) per cup, pitted, chopped (147 g.)

How much saturated fat in Date?

g. of saturated fat (%DV) per cup, pitted, chopped (147 g.)

How much fat in Date?

0.6 g. fat (0.9%DV) per cup, pitted, chopped (147 g.)

How much sodium in Date?

2.9 g. sodium (0.1%DV) per cup, pitted, chopped (147 g.)

Date Nutrition Information

Date has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz). Rich in vitamins and minerals (7.5%/cal) - a good source of Potassium (instrumental for the metabolic processing of various nutrients), Magnesium (essential for proper hydration) and Copper (helps balance blood cholesterol levels). Date contains a high amount of risky components that may include saturated fat, sodium and sugars (0.07%/oz). Good source of fiber (32% of DV/100g) and relatively high in carbs (25% of DV/100g)!

Is there sugar in Date?

92.6 grams of sugar (308.7%DV) per cup, pitted, chopped (147 g.)

How much sugar in Date?

92.6 grams of sugar (308.7%DV) per cup, pitted, chopped (147 g.)

Date

Oz, With Pits, Yields

26 g

Calories in 1 cup, pitted, chopped (147 g)

414.5 calories, 5.4 from fat

Carbs

110.3 g

Proteins

3.6 g

Fat

0.6 g

Sat. Fat

0 g

KEY FACTS

(learn about health benefits or risks)

Date has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.1 cal/oz).
Rich in vitamins and minerals (7.5%/cal) - a good source of Potassium (instrumental for the metabolic processing of various nutrients), Magnesium (essential for proper hydration) and Copper (helps balance blood cholesterol levels).
Date contains a high amount of risky components that may include saturated fat, sodium and sugars (0.07%/oz).
Good source of fiber (32% of DV/100g) and relatively high in carbs (25% of DV/100g)!

Calories

Nutrition

Risky Content

Medium
Density

(2.8 cal/g)

High
Density

(7.5 %/cal)

Very High
Density

(2.1 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)

7% Protein

37% Carbs

47% Fiber

1% Fat

Saturated Fat

0% Cholesterol

0% Sodium

309%

Added Sugar

BURN THOSE CALORIES

Yoga

Jog

Cleaning

Child Care

138 min

55 min

104 min

166 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

* Amount Per Serving
Calories		414.5 cal
Calories from Fat		5.4 cal
			% Daily Value
Total Fat		0.6 g	0.9%
	Saturated Fat	0 g	0.2%
Cholesterol		0 mg	0%
Sodium		2.9 mg	0.1%
Total Carbohydrate		110.3 g	36.8%
	Dietary Fiber	11.8 g	47%
	Sugars (Added)	92.6 g	308.7%
Protein		3.6 g	7.2%

Vitamins
	Vitamin A	0 IU	0%
	Vitamin B6	0.2 mg	12.1%
	Vitamin B12	0 mcg	0%
	Vitamin C	0.6 mg	1%
	Vitamin D	0 mcg	0%
	Vitamin E	0 mg	0%
	Vitamin K	4 mcg	5%

Minerals
	Calcium (Ca)	57.3 mg	5.9%
	Copper (Cu)	0.3 mg	15.1%
	Iron (Fe)	1.5 mg	8.3%
	Magnesium (Mg)	63.2 mg	15.8%
	Manganese (Mn)	0 mg	0%
	Potassium (K)	964.3 mg	27.6%
	Phosphorus (P)	91.1 mg	9.1%
	Selenium (Se)	4.4 mcg	6.3%
	Zinc (Zn)	0.4 mg	2.8%

Date

KEY FACTS

NUTRITION FACTS

BURN THOSE CALORIES

VITAMINS

MINERALS

NUTRITION LABEL

Nutrition Facts